WCCF BRING YOUR FRIENDS AND FAMILY DAY – TODAY SATURDAY, MAY 10th at 9:15am! Bring Friends, family, coworkers, strangers – literally anyone who is INTERESTED in trying CrossFit. We created a Facebook event for this one, so share it on Facebook and get your friends to RSVP! ALL OF YOU RSVP TOO PLEASE!
Afterwards, get them to sign up for our May On-Ramp Program!
WORKOUT OF THE DAY
1. Jerk Technique Practice
50 Burpee Pull-ups
For time. There will be a Partner Version of this WOD for our Beginners.
1. 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good)
2. 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good)
3. 15 minutes to Work up to a 80% Jerk (from rack) (establish a 1RM if feeling good)
4. Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
5. 3xME Deficit HSPU 6/4″